HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

15 DB Complex of

Renegade rows L, renegade Row R, power clean, Alt strict Press

B: Barbell Cycling

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk

2 Push Jerks

* On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.